Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Chris! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30-60 MINUTES 3-6 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Form over number of reps always!
Description: Follow along with this video for a full-body flexibility training.
Extra notes: only do movements in a pain free range
Description: Follow the video to get your wrists ready for weight bearing.
Either 10 sec holds OR 10 reps of each.
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 10 reps
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall. You will then perform arm angels as the video shows. *Only move your arms as much as your shoulder blades will allow.*
Goal: 3 reps with 30 second holds per rep
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 12 reps
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 16 reps (8 reps each way)
Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.
Goal: 12 scoots.
Description: Pick a box of challenging height. Step up on to the box using the leg on the opposite side of the box. Keep your toes pointing forward. Once on the box, attempt to balance on the leg you stepped up with for 1-2 seconds, then lower back down to the ground with control
Goal: 12 reps per leg
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 5 reps
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.
Goal: 10 reps each leg.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3-5 reps for as long as you can hold up to 1 minute max
Description: Follow the video to perform a broncos. Aim to maintain your piked position as you push hands, feet, hands, feet and propel forward.
Goal: 2 reps of 30 seconds
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 10 reps each leg
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 5 reps
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 10 push-ups
Description: Get into a low squat. You will then use your core to bring your leg around in a circular motion as seen in this demo video
Goal: 10 reps per side
Description: Start in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 3 reps of 30 seconds of as many push ups as you can
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 10 reps each direction.
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). Then place the lifted leg on the floor to stand. The surface should be low enough that you wouldn’t be able to stand with just one leg.
Goal: 10 reps each leg
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 3 reps with 10 second holds.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep